Category Archives: Long (< 20 min)

< 20 minutes

Pullups then Deadlifts, HPC, Push Press and Row

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6 rounds, rest exactly one minute between rounds

  • 5 x Strict Pullups
  • 3 x Strict Pullups @ 10kg
  • 1 x Strict Pullup @ 20kg
  • 1 x Strict Pullup @ 20kg
  • 3 x Strict Pullups @ 10kg
  • 5 x Strict Pullups

Then inspired by the CF New England WOD from January 4…

5 rounds of AMRAP in 3 minutes, rest 3 minutes between rounds

  • 12 x Deadlifts @ 125lbs
  • 9 x Hang Power Cleans
  • 6 x Push Press
  • Max Calorie Row

Results: Pullups seemed easy so will continue to add load in the coming weeks and see what that does. Metcon 14-14-2-3-2 calories per round… probably should have used lighter weight but was looking for a heavy challenge.

Strict Presses and FFE Split Squats then Row, Wall Walks and HPC

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3 rounds of

  • 5 x Strict Press @ 5-10lbs heavier than last time
  • Rest 15 seconds
  • 5 x Front Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg
  • Rest 2 mimutes

Then 3 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds

  • Row 25 Calories
  • 2 x Wall Walks
  • Max Hang Power Clean @ 110lbs/50kg

Results: Used 130lbs for the Presses, split rrps up as needed to get all 5 in per set with no more than 20 second rest between reps 5-4+1-4+1. Cleans 13-10-12 reps.

Split Squats and Presses then Situps and HSPU with Dumbbell DL, Cleans, Rows and Presses

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3 rounds of

  • 6 x Strict Press @ same weight as last time
  • 5 x Rear Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg

3 rounds for time

  • 21 x Abmat Situps
  • 18 x Dumbbell Deadlift @ 18kg per Hand
  • 15 x Dumbbell Bent Rows
  • 12 x Dumbbell Cleans
  • 9 x Dumbbell Push Press
  • 6 x Dumbbell Front Squats
  • 3 x Handstand Pushups

Results: Used 125lbs for the Strict Press. This time broke reps in 2nd and 3rd rounds only with a short 30 second rest 6-5.1-5.1. Metcon 16:27.

Front Squats and Lunges then Ring MU, Step Ups and T2B

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4 rounds of

  • 4 x Front Squat @ 6RM weight

Then 3 rounds of

  • 12 x Alternating Front Rack Lunges @ 50% of 6RM (total 6 per leg)

Then AMRAP in 18 minutes of

  • 3 x Ring Muscleup
  • 12 x Alternating Dumbbell Snatch (total 6 per side) @ 21kg per Hand
  • 9 x Toes to Bar

Results: 6RM set on 28.11 was 185lbs/85kg. Used 95lbs/43kg for the Lunges. Metcon 6 rounds plus 3 reps